{"id":2761,"date":"2024-04-14T19:18:53","date_gmt":"2024-04-14T19:18:53","guid":{"rendered":"https:\/\/rays-fitness.com.tw\/?p=2761"},"modified":"2024-04-29T08:15:17","modified_gmt":"2024-04-29T08:15:17","slug":"ultimate-fat-loss-guide","status":"publish","type":"post","link":"https:\/\/rays-fitness.com.tw\/2761\/ultimate-fat-loss-guide\/","title":{"rendered":"\u5065\u8eab\u6e1b\u8102\u7d42\u6975\u6307\u5357\uff1a\u98f2\u98df\u3001\u8a13\u7df4\u3001\u751f\u6d3b\u65b9\u5f0f\u5168\u653b\u7565"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_66_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >\u5167\u5bb9\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span 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class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u6e1b\u8102<\/strong>\u662f\u4e00\u500b\u9700\u8981\u79d1\u5b78\u65b9\u6cd5\u548c\u5805\u6301\u4e0d\u61c8\u7684\u904e\u7a0b\u3002\u5118\u7ba1\u5f88\u591a\u4eba\u5c0d\u6e1b\u8102\u7684\u57fa\u672c\u539f\u7406\u6709\u6240\u4e86\u89e3\uff0c\u4f46\u5728\u5be6\u8e10\u4e2d\u537b\u5e38\u5e38\u9047\u5230\u56f0\u96e3\u6216\u8aa4\u5340\u3002\u672c\u6587\u5c07\u6df1\u5165\u63a2\u8a0e\u6e1b\u8102\u904e\u7a0b\u4e2d\u5bb9\u6613\u88ab\u5ffd\u8996\u6216\u8aa4\u89e3\u7684\u95dc\u9375\u7d30\u7bc0\uff0c\u4e26\u63d0\u4f9b\u57fa\u65bc\u7814\u7a76\u548c\u6578\u64da\u7684\u5be6\u7528\u5efa\u8b70\u3002<\/p>\n\n\n\n<p>\u6211\u5011\u5c07\u91cd\u9ede\u95dc\u6ce8\u4ee5\u4e0b\u5e7e\u500b\u65b9\u9762\uff1a<\/p>\n\n\n\n<ol>\n<li><strong>\u65b0\u9673\u4ee3\u8b1d\u7684\u91cd\u8981\u6027\uff1a<\/strong>\u5f88\u591a\u4eba\u53ea\u95dc\u6ce8\u5361\u8def\u91cc\u7684\u651d\u5165\u548c\u6d88\u8017\uff0c\u537b\u5ffd\u8996\u4e86\u65b0\u9673\u4ee3\u8b1d\u5728\u6e1b\u8102\u4e2d\u7684\u95dc\u9375\u4f5c\u7528\u3002\u6211\u5011\u5c07\u8a73\u7d30\u89e3\u91cb\u5982\u4f55\u901a\u904e\u98f2\u98df\u548c\u8a13\u7df4\u7b56\u7565\uff0c\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\uff0c\u52a0\u901f\u8102\u80aa\u71c3\u71d2\u3002<\/li>\n\n\n\n<li><strong>\u98f2\u98df\u8aa4\u5340\uff1a<\/strong>\u6e1b\u8102\u671f\u9593\uff0c\u6709\u4e9b\u4eba\u904e\u5ea6\u9650\u5236\u5361\u8def\u91cc\u651d\u5165\uff0c\u6216\u5b8c\u5168\u5207\u65b7\u67d0\u4e9b\u98df\u7269\uff0c\u53cd\u800c\u9069\u5f97\u5176\u53cd\u3002\u6211\u5011\u5c07\u8a0e\u8ad6\u5e73\u8861\u98f2\u98df\u7684\u91cd\u8981\u6027\uff0c\u4ee5\u53ca\u4e00\u4e9b\u5e38\u898b\u7684\u98f2\u98df\u8aa4\u5340\u3002<\/li>\n\n\n\n<li><strong>\u8a13\u7df4\u7d30\u7bc0\uff1a<\/strong>\u5f88\u591a\u4eba\u77e5\u9053\u963b\u529b\u8a13\u7df4\u548c\u6709\u6c27\u904b\u52d5\u6709\u52a9\u65bc\u6e1b\u8102\uff0c\u4f46\u5728\u5be6\u969b\u64cd\u4f5c\u4e2d\u537b\u5e38\u5e38\u5ffd\u8996\u4e00\u4e9b\u95dc\u9375\u7d30\u7bc0\uff0c\u5f71\u97ff\u8a13\u7df4\u6548\u679c\u3002\u6211\u5011\u5c07\u6df1\u5165\u63a2\u8a0e\u8a13\u7df4\u8a08\u5283\u7684\u5236\u5b9a\u3001\u52d5\u4f5c\u7684\u9078\u64c7\u548c\u57f7\u884c\u6280\u5de7\u7b49\u65b9\u9762\u3002<\/li>\n\n\n\n<li><strong>\u5065\u8eab\u623f\u8cc7\u6e90\u7684\u5229\u7528\uff1a<\/strong>\u5065\u8eab\u623f\u63d0\u4f9b\u4e86\u5404\u7a2e\u8a13\u7df4\u5668\u68b0\u548c\u8ab2\u7a0b\uff0c\u4f46\u4e26\u975e\u6240\u6709\u4eba\u90fd\u80fd\u5145\u5206\u5229\u7528\u9019\u4e9b\u8cc7\u6e90\u3002\u6211\u5011\u5c07\u8a0e\u8ad6\u5982\u4f55\u6839\u64da\u500b\u4eba\u60c5\u6cc1\uff0c\u9078\u64c7\u5408\u9069\u7684\u8a13\u7df4\u65b9\u5f0f\u548c\u5668\u68b0\uff0c\u4e26\u6700\u5927\u9650\u5ea6\u5730\u767c\u63ee\u5065\u8eab\u623f\u7684\u4f5c\u7528\u3002<\/li>\n<\/ol>\n\n\n\n<p>\u901a\u904e\u6df1\u5165\u63a2\u8a0e\u9019\u4e9b\u95dc\u9375\u7d30\u7bc0\uff0c\u4e26\u63d0\u4f9b\u79d1\u5b78\u7684\u89e3\u91cb\u548c\u5be6\u7528\u7684\u5efa\u8b70\uff0c\u672c\u6587\u5c07\u5e6b\u52a9\u4f60\u512a\u5316<strong>\u6e1b\u8102\u7b56\u7565<\/strong>\uff0c\u907f\u514d\u5e38\u898b\u8aa4\u5340\uff0c\u66f4\u9ad8\u6548\u3001\u66f4\u5065\u5eb7\u5730\u9054\u6210\u6e1b\u8102\u76ee\u6a19\u3002\u8b93\u6211\u5011\u62cb\u958b\u6cdb\u6cdb\u800c\u8ac7\u7684\u57fa\u790e\u77e5\u8b58\uff0c\u76f4\u64ca\u6e1b\u8102\u7684\u6838\u5fc3\u8981\u9ede\u5427\uff01<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%86%B1%E9%87%8F%E8%88%87%E6%96%B0%E9%99%B3%E4%BB%A3%E8%AC%9D%E7%9A%84%E5%9F%BA%E6%9C%AC%E6%A6%82%E5%BF%B5\"><\/span><strong>\u71b1\u91cf\u8207\u65b0\u9673\u4ee3\u8b1d\u7684\u57fa\u672c\u6982\u5ff5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8D%A1%E8%B7%AF%E9%87%8C\"><\/span>\u5361\u8def\u91cc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5361\u8def\u91cc\u662f\u8861\u91cf\u98df\u7269\u80fd\u91cf\u7684\u55ae\u4f4d\u3002\u7c21\u55ae\u5730\u8aaa\uff0c\u7576\u6211\u5011\u5403\u9032\u98df\u7269\u6642\uff0c\u5c31\u662f\u5728\u70ba\u8eab\u9ad4\u63d0\u4f9b \u201c\u71c3\u6599\u201d\u3002\u6bcf\u500b\u4eba\u6bcf\u5929\u9700\u8981\u6d88\u8017\u4e00\u5b9a\u7684\u5361\u8def\u91cc\u4f86\u7dad\u6301\u8eab\u9ad4\u904b\u4f5c\uff0c\u800c\u651d\u5165\u904e\u591a\u7684\u5361\u8def\u91cc\u5247\u6703\u5c0e\u81f4\u9ad4\u91cd\u589e\u52a0\u3002<\/p>\n\n\n\n<p>1\u514b\u78b3\u6c34\u5316\u5408\u7269\u6216\u86cb\u767d\u8cea\u63d0\u4f9b4\u5361\u8def\u91cc\uff0c\u800c1\u514b\u8102\u80aa\u63d0\u4f9b9\u5361\u8def\u91cc\u3002\u9019\u5c31\u662f\u70ba\u4ec0\u9ebc\u9ad8\u8102\u80aa\u98df\u7269\u66f4\u5bb9\u6613\u5c0e\u81f4\u9ad4\u91cd\u589e\u52a0\u3002\u8981\u60f3\u6e1b\u80a5\uff0c\u6211\u5011\u9700\u8981\u5275\u9020 \u201c<strong><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\" target=\"_blank\" rel=\"noopener\">\u71b1\u91cf\u8d64\u5b57<\/a><\/strong>\u201d\uff0c\u5373\u651d\u5165\u7684\u5361\u8def\u91cc\u5c11\u65bc\u6d88\u8017\u7684\u5361\u8def\u91cc\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%EF%BC%88BMR%EF%BC%89\"><\/span>\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E5%9F%BA%E7%A1%80%E4%BB%A3%E8%B0%A2%E7%8E%87\" target=\"_blank\" rel=\"noopener\">\u57fa\u790e\u4ee3\u8b1d\u7387<\/a>\u662f\u6307\u6211\u5011\u7684\u8eab\u9ad4\u5728\u5b8c\u5168\u975c\u6b62\u72c0\u614b\u4e0b\uff0c\u7dad\u6301\u57fa\u672c\u751f\u547d\u6d3b\u52d5\u6240\u9700\u7684\u6700\u4f4e\u80fd\u91cf\u3002\u9019\u5305\u62ec\u7dad\u6301\u5668\u5b98\u529f\u80fd\u3001\u9ad4\u6eab\u8abf\u7bc0\u3001\u7d30\u80de\u4ee3\u8b1d\u7b49\u3002BMR\u56e0\u4eba\u800c\u7570\uff0c\u9664\u4e86\u53d7\u5e74\u9f61\u3001\u6027\u5225\u3001\u8eab\u9ad8\u9ad4\u91cd\u548c\u808c\u8089\u91cf\u5f71\u97ff\u5916\uff0c\u9084\u53d7\u5230\u907a\u50b3\u3001\u6fc0\u7d20\u6c34\u5e73\u7b49\u56e0\u7d20\u7684\u5f71\u97ff\u3002<\/p>\n\n\n\n<ul>\n<li>\u5e74\u9f61\uff1a\u96a8\u8457\u5e74\u9f61\u589e\u9577\uff0cBMR\u6703\u9010\u6f38\u4e0b\u964d\u3002<\/li>\n\n\n\n<li>\u6027\u5225\uff1a\u7537\u6027\u7684BMR\u901a\u5e38\u9ad8\u65bc\u5973\u6027\u3002<\/li>\n\n\n\n<li>\u8eab\u9ad8\u548c\u9ad4\u91cd\uff1a\u8eab\u9ad8\u548c\u7626\u9ad4\u91cd\u8d8a\u9ad8\uff0cBMR\u8d8a\u9ad8\u3002<\/li>\n\n\n\n<li>\u808c\u8089\u91cf\uff1a\u808c\u8089\u7d44\u7e54\u6bd4\u8102\u80aa\u7d44\u7e54\u66f4\u6d3b\u8e8d\uff0c\u56e0\u6b64\u808c\u8089\u91cf\u8d8a\u9ad8\uff0cBMR\u8d8a\u9ad8\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u6e2c\u91cfBMR\u6700\u6e96\u78ba\u7684\u65b9\u6cd5\u662f\u5728\u5be6\u9a57\u5ba4\u4e2d\u9032\u884c\u547c\u5438\u6c23\u9ad4\u5206\u6790\u3002\u4f46\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\uff0c\u6211\u5011\u53ef\u4ee5\u4f7f\u7528\u4e00\u4e9b\u516c\u5f0f\u4f86\u4f30\u7b97BMR\uff0c\u4f8b\u5982\u54c8\u91cc\u65af-\u672c\u5c3c\u8fea\u514b\u7279\u65b9\u7a0b\uff08<a href=\"https:\/\/en.wikipedia.org\/wiki\/Harris%E2%80%93Benedict_equation\" target=\"_blank\" rel=\"noopener\">Harris-Benedict equation<\/a>\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%AF%8F%E6%97%A5%E7%B8%BD%E6%B6%88%E8%80%97%E7%86%B1%E9%87%8F%EF%BC%88TDEE%EF%BC%89\"><\/span>\u6bcf\u65e5\u7e3d\u6d88\u8017\u71b1\u91cf\uff08TDEE\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/tdeecalculator.org\/\" target=\"_blank\" rel=\"noopener\">\u6bcf\u65e5\u7e3d\u6d88\u8017\u71b1\u91cf<\/a>\u662f\u6307\u6211\u5011\u4e00\u6574\u5929\u7684\u7e3d\u80fd\u91cf\u6d88\u8017\uff0c\u5305\u62ec\u4ee5\u4e0b\u4e09\u500b\u90e8\u5206\uff1a<\/p>\n\n\n\n<ul>\n<li>\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09\uff1a\u4e0a\u6587\u5df2\u7d93\u4ecb\u7d39\u3002<\/li>\n\n\n\n<li>\u98df\u7269\u71b1\u6548\u61c9\uff08TEF\uff09\uff1a\u6d88\u5316\u3001\u5438\u6536\u548c\u4ee3\u8b1d\u98df\u7269\u6240\u6d88\u8017\u7684\u80fd\u91cf\u3002<\/li>\n\n\n\n<li>\u8eab\u9ad4\u6d3b\u52d5\u71b1\u91cf\uff08AT\uff09\uff1a\u4efb\u4f55\u5f62\u5f0f\u7684\u8eab\u9ad4\u6d3b\u52d5\uff0c\u5982\u8d70\u8def\u3001\u935b\u7149\u7b49\u3002<\/li>\n<\/ul>\n\n\n\n<p>TDEE\u7684\u8a08\u7b97\u65b9\u6cd5\u662f\u5728BMR\u7684\u57fa\u790e\u4e0a\uff0c\u6839\u64da\u6d3b\u52d5\u6c34\u5e73\u4e58\u4ee5\u4e00\u500b\u4fc2\u6578\u3002\u4f8b\u5982\uff0c\u4e45\u5750\u4e0d\u52d5\u7684\u4eba\u7684TDEE\u7d04\u70baBMR\u76841.2\u500d\uff0c\u800c\u9ad8\u5f37\u5ea6\u8a13\u7df4\u7684\u904b\u52d5\u54e1\u53ef\u80fd\u9054\u5230BMR\u76841.9\u500d\u3002<\/p>\n\n\n\n<p>\u4e86\u89e3TDEE\u5c0d\u65bc\u88fd\u5b9a\u6e1b\u8102\u8a08\u5283\u975e\u5e38\u91cd\u8981\u3002\u6211\u5011\u9700\u8981\u6839\u64da\u81ea\u5df1\u7684TDEE\u4f86\u78ba\u5b9a\u6bcf\u65e5\u5361\u8def\u91cc\u651d\u5165\u91cf\uff0c\u4ee5\u5275\u9020\u5408\u9069\u7684\u71b1\u91cf\u8d64\u5b57\u3002\u4e00\u822c\u4f86\u8aaa\uff0c\u6bcf\u65e5\u651d\u5165\u6bd4TDEE\u5c11500\u5361\u8def\u91cc\uff0c\u5c31\u80fd\u6bcf\u9031\u6e1b\u6389\u7d041\u78c5\u8102\u80aa\u3002<\/p>\n\n\n\n<p>\u7e3d\u4e4b\uff0c\u5361\u8def\u91cc\u3001BMR\u548cTDEE\u662f\u71b1\u91cf\u8207\u65b0\u9673\u4ee3\u8b1d\u7684\u4e09\u500b\u57fa\u672c\u6982\u5ff5\u3002\u6df1\u5165\u7406\u89e3\u5b83\u5011\u4e4b\u9593\u7684\u95dc\u4fc2\uff0c\u5c0d\u65bc\u5236\u5b9a\u79d1\u5b78\u7684\u6e1b\u8102\u8a08\u5283\u81f3\u95dc\u91cd\u8981\u3002\u5728\u63a5\u4e0b\u4f86\u7684\u7ae0\u7bc0\u4e2d\uff0c\u6211\u5011\u5c07\u9032\u4e00\u6b65\u63a2\u8a0e\u5982\u4f55\u901a\u904e\u98f2\u98df\u548c\u8a13\u7df4\u7b56\u7565\uff0c\u512a\u5316\u8eab\u9ad4\u7684\u65b0\u9673\u4ee3\u8b1d\uff0c\u4fc3\u9032\u8102\u80aa\u71c3\u71d2\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%96%B0%E9%99%B3%E4%BB%A3%E8%AC%9D%E8%88%87%E6%B8%9B%E8%84%82%E7%9A%84%E9%97%9C%E4%BF%82\"><\/span><strong>\u65b0\u9673\u4ee3\u8b1d\u8207\u6e1b\u8102\u7684\u95dc\u4fc2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u65b0\u9673\u4ee3\u8b1d\u662f\u6e1b\u8102\u6210\u529f\u7684\u95dc\u9375\uff0c\u4f46\u5f88\u591a\u4eba\u5c0d\u6b64\u77e5\u4e4b\u751a\u5c11\u3002\u4e8b\u5be6\u4e0a\uff0c\u65b0\u9673\u4ee3\u8b1d\u6c34\u5e73\u9ad8\u4f4e\u76f4\u63a5\u5f71\u97ff\u8457\u6211\u5011\u71c3\u71d2\u8102\u80aa\u7684\u6548\u7387\u3002\u4e0b\u9762\uff0c\u6211\u5011\u5c31\u4f86\u8a73\u7d30\u4e86\u89e3\u65b0\u9673\u4ee3\u8b1d\u8207\u6e1b\u8102\u4e4b\u9593\u7684\u95dc\u4fc2\uff0c\u4ee5\u53ca\u5982\u4f55\u901a\u904e\u98f2\u98df\u3001\u904b\u52d5\u548c\u751f\u6d3b\u65b9\u5f0f\u4f86\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\uff0c\u52a0\u901f\u8102\u80aa\u71c3\u71d2\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%96%B0%E9%99%B3%E4%BB%A3%E8%AC%9D%E5%B0%8D%E6%B8%9B%E8%84%82%E7%9A%84%E5%BD%B1%E9%9F%BF\"><\/span>\u65b0\u9673\u4ee3\u8b1d\u5c0d\u6e1b\u8102\u7684\u5f71\u97ff<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7814\u7a76\u8868\u660e\uff0c\u65b0\u9673\u4ee3\u8b1d\u7387\u9ad8\u7684\u4eba\u66f4\u5bb9\u6613\u4fdd\u6301\u7626\u9ad4\u578b\uff0c\u800c\u65b0\u9673\u4ee3\u8b1d\u7387\u4f4e\u7684\u4eba\u66f4\u5bb9\u6613\u767c\u80d6\u3002\u9019\u662f\u56e0\u70ba\u65b0\u9673\u4ee3\u8b1d\u7387\u9ad8\uff0c\u610f\u5473\u8457\u8eab\u9ad4\u6d88\u8017\u80fd\u91cf\u7684\u901f\u5ea6\u5feb\uff0c\u5373\u4f7f\u5728\u975c\u6b62\u72c0\u614b\u4e0b\u4e5f\u80fd\u71c3\u71d2\u66f4\u591a\u7684\u5361\u8def\u91cc\u3002<\/p>\n\n\n\n<p>\u4e00\u9805\u91dd\u5c0d\u7f8e\u570b\u6210\u5e74\u4eba\u7684\u7814\u7a76\u767c\u73fe\uff0c\u65b0\u9673\u4ee3\u8b1d\u7387\u6bcf\u964d\u4f4e\u4e00\u500b\u6a19\u6e96\u5dee\uff0c\u80a5\u80d6\u98a8\u96aa\u5c31\u589e\u52a04\u500d\u3002\u53e6\u4e00\u9805\u7814\u7a76\u5247\u986f\u793a\uff0c\u6210\u529f\u6e1b\u91cd\u4e26\u7dad\u6301\u9ad4\u91cd\u7684\u4eba\uff0c\u5176\u975c\u606f\u4ee3\u8b1d\u7387\u6bd4\u90a3\u4e9b\u9ad4\u91cd\u53cd\u5f48\u7684\u4eba\u9ad8\u51fa\u7d04400\u5361\u8def\u91cc\/\u5929\u3002\u9019\u4e9b\u6578\u64da\u6709\u529b\u5730\u8b49\u660e\u4e86\u65b0\u9673\u4ee3\u8b1d\u5728\u6e1b\u8102\u4e2d\u7684\u91cd\u8981\u6027\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%8F%90%E9%AB%98%E6%96%B0%E9%99%B3%E4%BB%A3%E8%AC%9D%E7%9A%84%E6%96%B9%E6%B3%95\"><\/span>\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\u7684\u65b9\u6cd5<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u90a3\u9ebc\uff0c\u6211\u5011\u8a72\u5982\u4f55\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\uff0c\u8b93\u8eab\u9ad4\u8b8a\u6210\u9ad8\u6548\u7684\u8102\u80aa\u71c3\u71d2\u6a5f\u5668\u5462\uff1f\u4ee5\u4e0b\u662f\u4e00\u4e9b\u79d1\u5b78\u4f9d\u64da\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%881%EF%BC%89%E9%A3%B2%E9%A3%9F%E7%AD%96%E7%95%A5\"><\/span>\uff081\uff09\u98f2\u98df\u7b56\u7565<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul>\n<li><strong>\u9ad8\u86cb\u767d\u98f2\u98df\uff1a<\/strong>\u7814\u7a76\u8868\u660e\uff0c\u9ad8\u86cb\u767d\u98f2\u98df\u53ef\u4ee5\u986f\u8457\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\u7387\uff0c\u589e\u52a0\u71b1\u91cf\u6d88\u8017\u3002\u4f46\u904e\u91cf\u651d\u53d6\u86cb\u767d\u8cea\uff08\u5982\u6bcf\u5929\u8d85\u904e2\u514b\/\u516c\u65a4\u9ad4\u91cd\uff09\uff0c\u53ef\u80fd\u6703\u7d66\u814e\u81df\u5e36\u4f86\u6f5b\u5728\u8ca0\u64d4\uff0c\u5c24\u5176\u662f\u6709\u814e\u81df\u554f\u984c\u7684\u4eba\u9700\u8981\u683c\u5916\u6ce8\u610f\u3002\u540c\u6642\uff0c\u651d\u5165\u904e\u591a\u7684\u86cb\u767d\u8cea\u4e5f\u610f\u5473\u8457\u7e3d\u71b1\u91cf\u504f\u9ad8\uff0c\u9700\u8981\u5728\u6574\u9ad4\u98f2\u98df\u4e2d\u5e73\u8861\u3002\u5efa\u8b70\u6bcf\u5929\u651d\u51651.6-2.0\u514b\/\u516c\u65a4\u9ad4\u91cd\u7684\u86cb\u767d\u8cea\uff0c\u5f9e\u512a\u8cea\u4f86\u6e90\u5982\u7626\u8089\u3001\u96de\u80f8\u8089\u3001\u9b5a\u985e\u3001\u86cb&#8230;&#8230;\u7b49\u651d\u53d6\u3002<\/li>\n\n\n\n<li><strong>\u8f9b\u8fa3\u98df\u7269\uff1a<\/strong>\u8fa3\u6912\u4e2d\u7684<a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E8%BE%A3%E6%A4%92%E7%B4%A0\" target=\"_blank\" rel=\"noopener\">\u8fa3\u6912\u7d20<\/a>\uff08capsaicin\uff09\u88ab\u767c\u73fe\u6709\u52a9\u65bc\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\u7387\uff0c\u589e\u52a0\u8102\u80aa\u6c27\u5316\u3002\u5728\u98f2\u98df\u4e2d\u9069\u91cf\u6dfb\u52a0\u4e00\u4e9b\u8fa3\u6912\u3001\u8fa3\u6912\u7c89\u7b49\u98df\u7269\uff0c\u5982\u5728\u6c99\u62c9\u3001\u6e6f\u54c1\u3001\u4e3b\u83dc\u4e2d\u52a0\u5165\u5c11\u91cf\u8fa3\u6912\uff0c\u53ef\u4ee5\u5728\u4e0d\u986f\u8457\u589e\u52a0\u5361\u8def\u91cc\u7684\u60c5\u6cc1\u4e0b\uff0c\u70ba\u6e1b\u8102\u52a9\u529b\u3002<\/li>\n\n\n\n<li><strong>\u7121\u7cd6\u7da0\u8336\uff1a<\/strong>\u7da0\u8336\u4e2d\u7684<a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E5%84%BF%E8%8C%B6%E7%B4%A0\" target=\"_blank\" rel=\"noopener\">\u5152\u8336\u7d20<\/a>\u548c\u5496\u5561\u56e0\uff0c\u90fd\u88ab\u8b49\u660e\u6709\u6eab\u548c\u7684\u71b1\u751f\u6210\u6548\u61c9\uff0c\u53ef\u4ee5\u66ab\u6642\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\u7387\u3002\u5efa\u8b70\u6bcf\u5929\u98f2\u75282-3\u676f\u7121\u7cd6\u7da0\u8336\uff0c\u53ef\u5728\u65e9\u4e0a\u6216\u4e0b\u5348\u4ee3\u66ff\u5496\u5561\u6216\u5176\u4ed6\u98f2\u6599\u3002<br><br>\u76f8\u95dc\u95b1\u8b80\uff1a<a href=\"https:\/\/rays-fitness.com.tw\/1346\/what-to-eat-to-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6e1b\u91cd\u98f2\u98df\u83dc\u55ae\u61f6\u4eba\u5305\uff0118\u7a2e\u5e6b\u52a9\u7626\u8eab\u7684\u98df\u7269\u5feb\u7b46\u8a18\uff01<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%882%EF%BC%89%E9%81%8B%E5%8B%95%E6%96%B9%E5%BC%8F\"><\/span>\uff082\uff09\u904b\u52d5\u65b9\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul>\n<li><strong>\u963b\u529b\u8a13\u7df4\uff1a<\/strong>\u589e\u52a0\u808c\u8089\u91cf\u662f\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\u7387\u7684\u6700\u6709\u6548\u65b9\u6cd5\u4e4b\u4e00\u3002\u7814\u7a76\u767c\u73fe\uff0c12\u9031\u7684\u963b\u529b\u8a13\u7df4\u53ef\u4ee5\u5c07\u975c\u606f\u4ee3\u8b1d\u7387\u63d0\u9ad8\u7d047%\u3002\u5efa\u8b70\u6bcf\u9031\u9032\u884c2-3\u6b21\u963b\u529b\u8a13\u7df4\uff0c\u6bcf\u6b2130-60\u5206\u9418\uff0c\u9078\u64c7\u5927\u808c\u7fa4\u7df4\u7fd2\u5982\u6df1\u8e72\u3001\u786c\u62c9\u3001\u81e5\u63a8\u7b49\uff0c\u9032\u884c3-4\u7d44\uff0c\u6bcf\u7d448-12\u6b21\u3002<\/li>\n\n\n\n<li><strong>HIIT\uff08\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff09\uff1a<\/strong>HIIT\u4e0d\u50c5\u5728\u904b\u52d5\u904e\u7a0b\u4e2d\u6d88\u8017\u5927\u91cf\u5361\u8def\u91cc\uff0c\u9084\u80fd\u5728\u904b\u52d5\u5f8c\u7684\u5e7e\u5c0f\u6642\u5167\u7dad\u6301\u65b0\u9673\u4ee3\u8b1d\u7387\u5728\u8f03\u9ad8\u6c34\u5e73\u3002\u4e00\u500b\u7c21\u55ae\u7684HIIT\u8a13\u7df4\u65b9\u6848\u662f\uff1a\u5728\u8dd1\u6b65\u6a5f\u4e0a\u4ea4\u66ff\u9032\u884c30\u79d2\u5168\u901f\u885d\u523a\u548c1\u5206\u9418\u6162\u8dd1\uff0c\u91cd\u890710-15\u6b21\uff0c\u6bcf\u9031\u9032\u884c2-3\u6b21\u3002<br><br>\u76f8\u95dc\u95b1\u8b80\uff1a<a href=\"https:\/\/rays-fitness.com.tw\/1431\/benefits-of-weight-training\/\">\u91cd\u91cf\u8a13\u7df4\u597d\u8655\u6709\u54ea\u4e9b\uff1f14\u500b\u91cd\u8a13\u597d\u8655\u770b\u5b8c\uff01<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%883%EF%BC%89%E7%94%9F%E6%B4%BB%E7%BF%92%E6%85%A3\"><\/span>\uff083\uff09\u751f\u6d3b\u7fd2\u6163<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul>\n<li><strong>\u7761\u7720\uff1a<\/strong>\u7761\u7720\u4e0d\u8db3\u6703\u5c0e\u81f4\u65b0\u9673\u4ee3\u8b1d\u7387\u4e0b\u964d\uff0c\u589e\u52a0\u80a5\u80d6\u98a8\u96aa\u3002\u4fdd\u8b49\u6bcf\u665a7-9\u5c0f\u6642\u7684\u512a\u8cea\u7761\u7720\uff0c\u5c0d\u7dad\u6301\u65b0\u9673\u4ee3\u8b1d\u5f88\u91cd\u8981\u3002\u5efa\u7acb\u898f\u5f8b\u7684\u4f5c\u606f\u6642\u9593\uff0c\u5728\u7761\u524d1\u5c0f\u6642\u907f\u514d\u4f7f\u7528\u96fb\u5b50\u8a2d\u5099\uff0c\u71df\u9020\u5b89\u975c\u3001\u9ed1\u6697\u7684\u7761\u7720\u74b0\u5883\uff0c\u90fd\u6709\u52a9\u65bc\u6539\u5584\u7761\u7720\u8cea\u91cf\u3002<\/li>\n\n\n\n<li><strong>\u58d3\u529b\u7ba1\u7406\uff1a<\/strong>\u6162\u6027\u58d3\u529b\u6703\u5f15\u8d77\u76ae\u8cea\u9187\u6c34\u5e73\u5347\u9ad8\uff0c\u5c0e\u81f4\u65b0\u9673\u4ee3\u8b1d\u7387\u4e0b\u964d\u3002\u5b78\u6703\u901a\u904e\u51a5\u60f3\u3001\u6df1\u547c\u5438\u7b49\u65b9\u5f0f\u7ba1\u7406\u58d3\u529b\uff0c\u6709\u52a9\u65bc\u512a\u5316\u65b0\u9673\u4ee3\u8b1d\u3002\u53ef\u4ee5\u5617\u8a66\u6bcf\u5929\u65e9\u4e0a\u6216\u7761\u524d\u9032\u884c10-15\u5206\u9418\u7684\u975c\u5750\u51a5\u60f3\uff0c\u6216\u8005\u5728\u611f\u5230\u58d3\u529b\u6642\u9032\u884c\u5e7e\u6b21\u6df1\u547c\u5438\uff0c\u9019\u4e9b\u7c21\u55ae\u7684\u6280\u5de7\u53ef\u4ee5\u6709\u6548\u7de9\u89e3\u58d3\u529b\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u7e3d\u4e4b\uff0c\u65b0\u9673\u4ee3\u8b1d\u5728\u6e1b\u8102\u904e\u7a0b\u4e2d\u626e\u6f14\u8457\u81f3\u95dc\u91cd\u8981\u7684\u89d2\u8272\u3002\u901a\u904e\u63a1\u53d6\u4ee5\u4e0a\u98f2\u98df\u3001\u904b\u52d5\u548c\u751f\u6d3b\u65b9\u5f0f\u7684\u7b56\u7565\uff0c\u6211\u5011\u53ef\u4ee5\u6709\u6548\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\u6c34\u5e73\uff0c\u8b93\u8eab\u9ad4\u66f4\u9ad8\u6548\u5730\u71c3\u71d2\u8102\u80aa\uff0c\u9054\u6210\u6e1b\u8102\u76ee\u6a19\u3002\u7576\u7136\uff0c\u6bcf\u500b\u4eba\u7684\u60c5\u6cc1\u4e0d\u540c\uff0c\u5efa\u8b70\u6839\u64da\u81ea\u5df1\u7684\u5177\u9ad4\u689d\u4ef6\uff0c\u9078\u64c7\u6700\u9069\u5408\u81ea\u5df1\u7684\u65b9\u6cd5\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%81%A5%E8%BA%AB%E6%88%BF%E8%A8%93%E7%B7%B4%E8%88%87%E6%B8%9B%E8%84%82\"><\/span><strong>\u5065\u8eab\u623f\u8a13\u7df4\u8207\u6e1b\u8102<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5065\u8eab\u623f\u662f\u9032\u884c\u9ad4\u80fd\u8a13\u7df4\u3001\u4fc3\u9032\u6e1b\u8102\u7684\u7406\u60f3\u5834\u6240\u3002\u901a\u904e\u5408\u7406\u5229\u7528\u5065\u8eab\u623f\u7684\u5668\u68b0\u548c\u8ab2\u7a0b\uff0c\u6211\u5011\u53ef\u4ee5\u66f4\u9ad8\u6548\u3001\u66f4\u79d1\u5b78\u5730\u9054\u6210\u6e1b\u8102\u76ee\u6a19\u3002\u4e0b\u9762\uff0c\u6211\u5011\u5c31\u4f86\u8a73\u7d30\u4e86\u89e3\u5065\u8eab\u623f\u8a13\u7df4\u8207\u6e1b\u8102\u7684\u95dc\u4fc2\uff0c\u4ee5\u53ca\u5982\u4f55\u5229\u7528\u5065\u8eab\u623f\u7684\u8cc7\u6e90\uff0c\u5236\u5b9a\u6700\u512a\u7684\u8a13\u7df4\u8a08\u5283\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%98%BB%E5%8A%9B%E8%A8%93%E7%B7%B4\"><\/span>\u963b\u529b\u8a13\u7df4<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u963b\u529b\u8a13\u7df4\uff0c\u4e5f\u7a31\u70ba\u529b\u91cf\u8a13\u7df4\u6216\u91cd\u8a13\uff0c\u662f\u589e\u808c\u6e1b\u8102\u7684\u95dc\u9375\u3002\u7814\u7a76\u8868\u660e\uff0c\u963b\u529b\u8a13\u7df4\u4e0d\u50c5\u80fd\u5920\u589e\u52a0\u808c\u8089\u91cf\uff0c\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u9084\u80fd\u986f\u8457\u964d\u4f4e\u9ad4\u8102\u7387\u3002\u5065\u8eab\u623f\u63d0\u4f9b\u4e86\u5404\u7a2e\u5668\u68b0\uff0c\u5982\u555e\u9234\u3001\u69d3\u9234\u3001\u62c9\u529b\u5668\u7b49\uff0c\u53ef\u4ee5\u91dd\u5c0d\u4e0d\u540c\u808c\u7fa4\u9032\u884c\u8a13\u7df4\u3002<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u662f\u4e00\u4e9b\u5e38\u898b\u5668\u68b0\u7684\u4f7f\u7528\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul>\n<li>\u6df1\u8e72\u67b6\uff1a\u935b\u7149\u817f\u90e8\u548c\u81c0\u90e8\u808c\u8089\u3002\u7ad9\u5728\u6df1\u8e72\u67b6\u4e0b\uff0c\u80a9\u8180\u625b\u4f4f\u69d3\u9234\uff0c\u4e0b\u8e72\u5230\u5927\u817f\u8207\u5730\u9762\u5e73\u884c\uff0c\u7136\u5f8c\u7ad9\u8d77\u3002<\/li>\n\n\n\n<li>\u81e5\u63a8\u67b6\uff1a\u935b\u7149\u80f8\u808c\u3001\u80a9\u90e8\u548c\u4e09\u982d\u808c\u3002\u4ef0\u81e5\u5728\u81e5\u63a8\u67b6\u4e0a\uff0c\u96d9\u624b\u63e1\u4f4f\u69d3\u9234\uff0c\u5c07\u5176\u5f9e\u80f8\u53e3\u63a8\u5411\u4e0a\u65b9\uff0c\u7136\u5f8c\u653e\u4e0b\u3002<\/li>\n\n\n\n<li>\u5f15\u9ad4\u5411\u4e0a\uff1a\u935b\u7149\u80cc\u95ca\u808c\u548c\u4e8c\u982d\u808c\u3002\u61f8\u639b\u5728\u5f15\u9ad4\u5411\u4e0a\u67b6\u4e0a\uff0c\u96d9\u624b\u63e1\u4f4f\u6a6b\u687f\uff0c\u5c07\u8eab\u9ad4\u62c9\u8d77\uff0c\u76f4\u5230\u4e0b\u5df4\u8d85\u904e\u6a6b\u687f\uff0c\u7136\u5f8c\u653e\u4e0b\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u5efa\u8b70\u6bcf\u9031\u9032\u884c2-3\u6b21\u963b\u529b\u8a13\u7df4\uff0c\u6bcf\u6b2130-60\u5206\u9418\u3002\u521d\u5b78\u8005\u53ef\u4ee5\u5148\u5f9e\u8f15\u8ca0\u8377\u3001\u9ad8\u91cd\u8907\u6b21\u6578\u958b\u59cb\uff0c\u9010\u6f38\u589e\u52a0\u8ca0\u8377\u548c\u5f37\u5ea6\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95\"><\/span>\u6709\u6c27\u904b\u52d5<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6709\u6c27\u904b\u52d5\uff0c\u5982\u8dd1\u6b65\u3001\u9a0e\u81ea\u884c\u8eca\u3001\u6e38\u6cf3\u7b49\uff0c\u5c0d\u65bc\u71c3\u71d2\u8102\u80aa\u548c\u6539\u5584\u5fc3\u80ba\u5065\u5eb7\u90fd\u6709\u986f\u8457\u6548\u679c\u3002\u7814\u7a76\u767c\u73fe\uff0c\u6bcf\u9031150\u5206\u9418\u7684\u4e2d\u7b49\u5f37\u5ea6\u6709\u6c27\u904b\u52d5\uff0c\u53ef\u4ee5\u986f\u8457\u964d\u4f4e\u9ad4\u8102\u7387\u548c\u5fc3\u8840\u7ba1\u75be\u75c5\u98a8\u96aa\u3002<\/p>\n\n\n\n<p>\u5065\u8eab\u623f\u63d0\u4f9b\u4e86\u5404\u7a2e\u6709\u6c27\u5668\u68b0\uff0c\u5982\u8dd1\u6b65\u6a5f\u3001\u6a62\u5713\u6a5f\u3001\u5212\u8239\u6a5f\u7b49\u3002\u9019\u4e9b\u5668\u68b0\u7684\u512a\u9ede\u662f\u53ef\u4ee5\u5728\u6046\u5b9a\u7684\u901f\u5ea6\u4e0b\u9032\u884c\u8a13\u7df4\uff0c\u4e26\u4e14\u53ef\u4ee5\u8abf\u7bc0\u963b\u529b\u548c\u5f37\u5ea6\u3002\u6b64\u5916\uff0c\u4e00\u4e9b\u5668\u68b0\u5982\u5212\u8239\u6a5f\uff0c\u9084\u80fd\u540c\u6642\u935b\u7149\u4e0a\u4e0b\u80a2\u548c\u6838\u5fc3\u808c\u7fa4\u3002<\/p>\n\n\n\n<p>\u5efa\u8b70\u6bcf\u9031\u9032\u884c3-5\u6b21\u6709\u6c27\u8a13\u7df4\uff0c\u6bcf\u6b2120-60\u5206\u9418\u3002\u53ef\u4ee5\u9078\u64c7\u81ea\u5df1\u559c\u6b61\u7684\u5668\u68b0\uff0c\u4e26\u9010\u6f38\u589e\u52a0\u6642\u9593\u548c\u5f37\u5ea6\u3002\u70ba\u4e86\u907f\u514d\u55ae\u8abf\u4e4f\u5473\uff0c\u4e5f\u53ef\u4ee5\u5617\u8a66\u4ea4\u66ff\u4f7f\u7528\u4e0d\u540c\u7684\u5668\u68b0\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9C%98%E9%AB%94%E8%AA%B2%E7%A8%8B\"><\/span>\u5718\u9ad4\u8ab2\u7a0b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u53c3\u52a0\u5065\u8eab\u623f\u7684\u5718\u9ad4\u8ab2\u7a0b\uff0c\u5982\u745c\u4f3d\u3001\u76ae\u62c9\u63d0\u65af\u3001\u98db\u8f2a\u3001\u55ae\u8eca\u7b49\uff0c\u4e5f\u662f\u4fc3\u9032\u6e1b\u8102\u7684\u597d\u65b9\u6cd5\u3002\u4e0d\u540c\u985e\u578b\u7684\u8ab2\u7a0b\uff0c\u91dd\u5c0d\u4e0d\u540c\u7684\u8a13\u7df4\u76ee\u6a19\u548c\u5f37\u5ea6\u3002\u4f8b\u5982\uff1a\u9ad8\u5f37\u5ea6\u7684\u55ae\u8eca\u8ab2\u7a0b\uff0c\u53ef\u4ee5\u5728\u77ed\u6642\u9593\u5167\u71c3\u71d2\u5927\u91cf\u5361\u8def\u91cc\uff0c\u800c\u745c\u4f3d\u8ab2\u7a0b\u5247\u66f4\u6ce8\u91cd\u67d4\u97cc\u6027\u548c\u6838\u5fc3\u529b\u91cf\u7684\u63d0\u9ad8\u3002<\/p>\n\n\n\n<p>\u7814\u7a76\u767c\u73fe\uff0c\u53c3\u52a0\u5718\u9ad4\u8ab2\u7a0b\u7684\u4eba\uff0c\u6bd4\u7368\u81ea\u935b\u7149\u7684\u4eba\u66f4\u5bb9\u6613\u5805\u6301\u8a13\u7df4\u8a08\u5283\uff0c\u6e1b\u8102\u6548\u679c\u4e5f\u66f4\u986f\u8457\u3002\u9019\u53ef\u80fd\u662f\u56e0\u70ba\u5718\u9ad4\u8ab2\u7a0b\u63d0\u4f9b\u4e86\u793e\u4ea4\u4e92\u52d5\u548c\u76f8\u4e92\u9f13\u52f5\u7684\u6c1b\u570d\uff0c\u589e\u5f37\u4e86\u4eba\u5011\u7684\u52d5\u529b\u548c\u6a02\u8da3\u3002<\/p>\n\n\n\n<p>\u5efa\u8b70\u6839\u64da\u81ea\u5df1\u7684\u6642\u9593\u548c\u8208\u8da3\uff0c\u6bcf\u9031\u53c3\u52a01-2\u6b21\u5718\u9ad4\u8ab2\u7a0b\u3002\u591a\u5617\u8a66\u4e0d\u540c\u985e\u578b\u7684\u8ab2\u7a0b\uff0c\u627e\u5230\u6700\u9069\u5408\u81ea\u5df1\u7684\u8a13\u7df4\u65b9\u5f0f\u3002<\/p>\n\n\n\n<p>\u7e3d\u4e4b\uff0c\u5065\u8eab\u623f\u8a13\u7df4\u662f\u6e1b\u8102\u7684\u6709\u529b\u6b66\u5668\u3002\u901a\u904e\u5408\u7406\u5b89\u6392\u963b\u529b\u8a13\u7df4\u3001\u6709\u6c27\u904b\u52d5\u548c\u5718\u9ad4\u8ab2\u7a0b\uff0c\u6211\u5011\u53ef\u4ee5\u6700\u5927\u9650\u5ea6\u5730\u767c\u63ee\u5065\u8eab\u623f\u7684\u4f5c\u7528\uff0c\u52a0\u901f\u6e1b\u8102\u9032\u7a0b\u3002\u7576\u7136\uff0c\u8a13\u7df4\u8a08\u5283\u8981\u56e0\u4eba\u800c\u7570\uff0c\u5efa\u8b70\u54a8\u8a62\u5c08\u696d\u7684\u5065\u8eab\u6559\u7df4\uff0c\u6839\u64da\u81ea\u5df1\u7684\u76ee\u6a19\u548c\u689d\u4ef6\uff0c\u5236\u5b9a\u6700\u512a\u65b9\u6848\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B0%88%E6%A5%AD%E6%B8%9B%E8%84%82%E5%BB%BA%E8%AD%B0\"><\/span><strong>\u5c08\u696d\u6e1b\u8102\u5efa\u8b70<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u4e86\u89e3\u4e86\u71b1\u91cf\u3001\u65b0\u9673\u4ee3\u8b1d\u8207\u6e1b\u8102\u7684\u95dc\u4fc2\uff0c\u4ee5\u53ca\u5065\u8eab\u623f\u8a13\u7df4\u7684\u4f5c\u7528\u5f8c\uff0c\u6211\u5011\u9084\u9700\u8981\u4e00\u4e9b\u5c08\u696d\u7684\u5efa\u8b70\uff0c\u4f86\u6307\u5c0e\u6211\u5011\u5236\u5b9a\u79d1\u5b78\u3001\u6709\u6548\u7684\u6e1b\u8102\u8a08\u5283\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u5c08\u696d\u7684\u6e1b\u8102\u5efa\u8b70\uff0c\u5e6b\u52a9\u4f60\u4e8b\u534a\u529f\u500d\uff0c\u9054\u6210\u7406\u60f3\u9ad4\u578b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%88%B6%E5%AE%9A%E5%90%88%E7%90%86%E7%9A%84%E6%B8%9B%E8%84%82%E8%A8%88%E5%8A%83\"><\/span>\u5236\u5b9a\u5408\u7406\u7684\u6e1b\u8102\u8a08\u5283<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9996\u5148\uff0c\u8981\u6839\u64da\u81ea\u5df1\u7684\u8eab\u9ad4\u60c5\u6cc1\u548c\u751f\u6d3b\u65b9\u5f0f\uff0c\u8a2d\u5b9a\u5207\u5be6\u53ef\u884c\u7684\u6e1b\u8102\u76ee\u6a19\u3002\u4e00\u822c\u4f86\u8aaa\uff0c\u6bcf\u9031\u6e1b\u91cd0.5-1\u516c\u65a4\u662f\u6bd4\u8f03\u5b89\u5168\u548c\u53ef\u6301\u7e8c\u7684\u3002\u904e\u5feb\u7684\u6e1b\u91cd\u4e0d\u50c5\u96e3\u4ee5\u7dad\u6301\uff0c\u9084\u53ef\u80fd\u5c0e\u81f4\u808c\u8089\u6d41\u5931\u548c\u65b0\u9673\u4ee3\u8b1d\u4e0b\u964d\u3002<\/p>\n\n\n\n<p>\u5176\u6b21\uff0c\u8981\u5e73\u8861\u98f2\u98df\u548c\u904b\u52d5\u3002\u6e1b\u8102\u671f\u9593\uff0c\u6211\u5011\u9700\u8981\u5275\u9020\u9069\u5ea6\u7684\u71b1\u91cf\u8d64\u5b57\uff0c\u4f46\u4e0d\u80fd\u904e\u5ea6\u524a\u6e1b\u5361\u8def\u91cc\u3002\u7814\u7a76\u8868\u660e\uff0c\u6bcf\u65e5\u651d\u5165\u91cf\u4e0d\u61c9\u4f4e\u65bc\u57fa\u790e\u4ee3\u8b1d\u7387\u76841.2\u500d\u3002\u540c\u6642\uff0c\u8981\u78ba\u4fdd\u651d\u5165\u8db3\u5920\u7684\u86cb\u767d\u8cea\uff08\u6bcf\u516c\u65a4\u9ad4\u91cd1.6-2.2\u514b\uff09\u3001\u512a\u8cea\u78b3\u6c34\u5316\u5408\u7269\u548c\u5065\u5eb7\u8102\u80aa\uff0c\u4ee5\u7dad\u6301\u808c\u8089\u91cf\u548c\u8eab\u9ad4\u529f\u80fd\u3002<\/p>\n\n\n\n<p>\u5728\u904b\u52d5\u65b9\u9762\uff0c\u5efa\u8b70\u6bcf\u9031\u9032\u884c150-300\u5206\u9418\u4e2d\u7b49\u5f37\u5ea6\u7684\u6709\u6c27\u904b\u52d5\uff0c\u4ee5\u53ca2-3\u6b21\u963b\u529b\u8a13\u7df4\u3002\u53ef\u4ee5\u6839\u64da\u81ea\u5df1\u7684\u6642\u9593\u548c\u559c\u597d\uff0c\u9078\u64c7\u8dd1\u6b65\u3001\u6e38\u6cf3\u3001\u529b\u91cf\u8a13\u7df4\u7b49\u65b9\u5f0f\uff0c\u4e26\u9010\u6f38\u589e\u52a0\u904b\u52d5\u91cf\u548c\u5f37\u5ea6\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9B%A3%E6%B8%AC%E9%80%B2%E5%B1%95%E5%92%8C%E8%AA%BF%E6%95%B4%E7%AD%96%E7%95%A5\"><\/span>\u76e3\u6e2c\u9032\u5c55\u548c\u8abf\u6574\u7b56\u7565<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6e1b\u8102\u904e\u7a0b\u4e2d\uff0c\u5b9a\u671f\u76e3\u6e2c\u8eab\u9ad4\u6307\u6a19\u975e\u5e38\u91cd\u8981\u3002\u5efa\u8b70\u6bcf\u9031\u6e2c\u91cf\u4e00\u6b21\u9ad4\u91cd\uff0c\u6bcf\u6708\u6e2c\u91cf\u4e00\u6b21\u9ad4\u8102\u7387\u3002\u53ef\u4ee5\u4f7f\u7528\u9ad4\u91cd\u79e4\u3001\u76ae\u8102\u5361\u5c3a\u6216\u751f\u7269\u96fb\u963b\u6297\u5100\u7b49\u5de5\u5177\uff0c\u8a18\u9304\u6578\u64da\u8b8a\u5316\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u9023\u7e8c\u5e7e\u9031\u9ad4\u91cd\u6c92\u6709\u8b8a\u5316\uff0c\u6216\u8005\u9ad4\u8102\u7387\u4e0b\u964d\u901f\u5ea6\u653e\u7de9\uff0c\u5148\u4ed4\u7d30\u6aa2\u67e5\u98f2\u98df\u8a18\u9304\uff0c\u78ba\u4fdd\u6c92\u6709\u4f4e\u4f30\u71b1\u91cf\u651d\u5165\u6216\u5ffd\u7565\u4e86\u67d0\u4e9b\u98df\u7269\u3002\u5982\u679c\u98f2\u98df\u63a7\u5236\u5f97\u7576\uff0c\u53ef\u4ee5\u8003\u616e\u9069\u5ea6\u589e\u52a0\u6709\u6c27\u904b\u52d5\u7684\u6642\u9593\u548c\u5f37\u5ea6\uff0c\u6216\u8005\u9032\u4e00\u6b65\u512a\u5316\u98f2\u98df\u8a08\u5283\uff0c\u5982\u6e1b\u5c11\u9ad8\u7cd6\u96f6\u98df\u3001\u589e\u52a0\u852c\u83dc\u651d\u5165\u7b49\u3002\u4f46\u8981\u907f\u514d\u904e\u5ea6\uff0c\u904e\u5ea6\u9650\u5236\u71b1\u91cf\u6216\u904b\u52d5\u91cf\u53cd\u800c\u6703\u9069\u5f97\u5176\u53cd\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u9ad4\u91cd\u4e0b\u964d\u904e\u5feb\uff0c\u6216\u8005\u611f\u5230\u75b2\u618a\u3001\u98df\u6b32\u4e0d\u632f\u7b49\uff0c\u53ef\u80fd\u9700\u8981\u9069\u7576\u589e\u52a0\u5361\u8def\u91cc\u651d\u5165\uff0c\u6216\u8005\u6e1b\u5c11\u904b\u52d5\u91cf\u3002\u7e3d\u4e4b\uff0c\u8981\u6839\u64da\u8eab\u9ad4\u53cd\u994b\uff0c\u53ca\u6642\u8abf\u6574\u7b56\u7565\uff0c\u78ba\u4fdd\u6e1b\u8102\u904e\u7a0b\u7684\u5b89\u5168\u548c\u53ef\u6301\u7e8c\u6027\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BB%BA%E7%AB%8B%E5%81%A5%E5%BA%B7%E7%9A%84%E7%94%9F%E6%B4%BB%E6%96%B9%E5%BC%8F\"><\/span>\u5efa\u7acb\u5065\u5eb7\u7684\u751f\u6d3b\u65b9\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6e1b\u8102\u4e0d\u662f\u4e00\u8e74\u800c\u5c31\u7684\u4e8b\uff0c\u800c\u662f\u9700\u8981\u9577\u671f\u5805\u6301\u5065\u5eb7\u7684\u751f\u6d3b\u65b9\u5f0f\u3002\u7814\u7a76\u767c\u73fe\uff0c\u6210\u529f\u7dad\u6301\u9ad4\u91cd\u7684\u4eba\uff0c\u5f80\u5f80\u6709\u4ee5\u4e0b\u7279\u9ede\uff1a\u6bcf\u5929\u651d\u5165\u8db3\u5920\u7684\u852c\u83dc\u6c34\u679c\u3001\u63a7\u5236\u8102\u80aa\u548c\u6dfb\u52a0\u7cd6\u651d\u5165\u3001\u5805\u6301\u898f\u5f8b\u904b\u52d5\u3001\u5b9a\u671f\u76e3\u6e2c\u9ad4\u91cd\u3001\u4fdd\u8b49\u5145\u8db3\u7761\u7720\u7b49\u3002<\/p>\n\n\n\n<p>\u6700\u91cd\u8981\u7684\u662f\u5805\u6301\u3002\u6e1b\u8102\u662f\u4e00\u500b\u6f2b\u9577\u7684\u904e\u7a0b\uff0c\u9700\u8981\u6046\u5fc3\u548c\u6bc5\u529b\u3002\u505c\u6eef\u671f\u548c\u6ce2\u52d5\u5f88\u5e38\u898b\uff0c\u95dc\u9375\u662f\u4fdd\u6301\u8010\u5fc3\uff0c\u4e0d\u8981\u56e0\u70ba\u4e00\u6642\u7684\u8d77\u4f0f\u800c\u5931\u671b\u6216\u653e\u68c4\u3002\u76f8\u4fe1\u53ea\u8981\u5805\u6301\u6b63\u78ba\u7684\u65b9\u6cd5\uff0c\u4f60\u4e00\u5b9a\u80fd\u5920\u9054\u6210\u76ee\u6a19\uff0c\u64c1\u6709\u5065\u5eb7\u3001\u81ea\u4fe1\u7684\u8eab\u9ad4\uff01<\/p>\n\n\n\n<p>\u7e3d\u4e4b\uff0c\u5c08\u696d\u7684\u6e1b\u8102\u5efa\u8b70\u5305\u62ec\u5236\u5b9a\u5408\u7406\u7684\u6e1b\u8102\u8a08\u5283\u3001\u76e3\u6e2c\u9032\u5c55\u548c\u8abf\u6574\u7b56\u7565\uff0c\u4ee5\u53ca\u5efa\u7acb\u5065\u5eb7\u7684\u751f\u6d3b\u65b9\u5f0f\u3002\u8a18\u4f4f\uff0c\u6e1b\u8102\u662f\u4e00\u500b\u9700\u8981\u8010\u5fc3\u548c\u6bc5\u529b\u7684\u904e\u7a0b\uff0c\u4f46\u53ea\u8981\u5805\u6301\u6b63\u78ba\u7684\u65b9\u6cd5\uff0c\u76f8\u4fe1\u4f60\u4e00\u5b9a\u80fd\u5920\u9054\u6210\u76ee\u6a19\uff0c\u64c1\u6709\u5065\u5eb7\u3001\u81ea\u4fe1\u7684\u8eab\u9ad4\uff01<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C%E8%A7%A3%E7%AD%94\"><\/span><strong>\u5e38\u898b\u554f\u984c\u89e3\u7b54<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u6e1b\u8102\u7684\u9053\u8def\u4e0a\uff0c\u8a31\u591a\u4eba\u90fd\u6703\u9047\u5230\u4e00\u4e9b\u56f0\u60d1\u548c\u6311\u6230\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u5e38\u898b\u554f\u984c\uff0c\u4ee5\u53ca\u57fa\u65bc\u79d1\u5b78\u7814\u7a76\u548c\u5c08\u696d\u7d93\u9a57\u7684\u89e3\u7b54\uff0c\u5e0c\u671b\u80fd\u70ba\u4f60\u7684\u6e1b\u8102\u4e4b\u65c5\u63d0\u4f9b\u4e00\u4e9b\u6307\u5f15\u548c\u555f\u767c\u3002<\/p>\n\n\n\n<ol>\n<li><mark style=\"background-color:#efeedd\" class=\"has-inline-color\">\u554f\uff1a\u6211\u7684\u9ad4\u91cd\u5df2\u7d93\u9054\u5230\u4e86\u5e73\u53f0\u671f\uff0c\u4e0d\u518d\u4e0b\u964d\u4e86\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f 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style=\"background-color:#efeedd\" class=\"has-inline-color\">\u554f\uff1a\u6211\u61c9\u8a72\u9078\u64c7\u4f4e\u8102\u9084\u662f\u4f4e\u78b3\u6c34\u5316\u5408\u7269\u98f2\u98df\u4f86\u6e1b\u8102\uff1f 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style=\"background-color:#efeedd\" class=\"has-inline-color\">\u554f\uff1a\u6e1b\u8102\u671f\u9593\uff0c\u6211\u9700\u8981\u88dc\u5145\u86cb\u767d\u7c89\u55ce\uff1f<\/mark> <br>\u7b54\uff1a\u86cb\u767d\u7c89\u662f\u4e00\u7a2e\u65b9\u4fbf\u3001\u9ad8\u6548\u7684\u86cb\u767d\u8cea\u4f86\u6e90\uff0c\u4f46\u4e26\u975e\u5fc5\u9700\u54c1\u3002\u5982\u679c\u4f60\u7684\u98f2\u98df\u4e2d\u5df2\u7d93\u5305\u542b\u8db3\u91cf\u7684\u512a\u8cea\u86cb\u767d\u8cea\uff08\u5982\u7626\u8089\u3001\u96de\u86cb\u3001\u4e73\u88fd\u54c1\u7b49\uff09\uff0c\u5c31\u4e0d\u9700\u8981\u984d\u5916\u88dc\u5145\u86cb\u767d\u7c89\u3002 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class=\"has-inline-color\">\u554f\uff1a\u6e1b\u8102\u671f\u9593\uff0c\u6211\u9084\u9700\u8981\u9032\u884c\u529b\u91cf\u8a13\u7df4\u55ce\uff1f<\/mark> <br>\u7b54\uff1a\u662f\u7684\uff0c\u529b\u91cf\u8a13\u7df4\u5728\u6e1b\u8102\u671f\u9593\u975e\u5e38\u91cd\u8981\u3002\u7814\u7a76\u8868\u660e\uff0c\u529b\u91cf\u8a13\u7df4\u53ef\u4ee5\u5e6b\u52a9\u7dad\u6301\u751a\u81f3\u589e\u52a0\u7626\u9ad4\u91cd\uff0c\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u9632\u6b62\u6e1b\u91cd\u5f8c\u53cd\u5f48\u3002 \u5efa\u8b70\u6bcf\u9031\u9032\u884c2-3\u6b21\u529b\u91cf\u8a13\u7df4\uff0c\u6bcf\u6b2130-60\u5206\u9418\u3002\u53ef\u4ee5\u9078\u64c7\u81ea\u7531\u529b\u91cf\u5668\u68b0\uff08\u5982\u555e\u9234\u3001\u69d3\u9234\uff09\u6216\u6a5f\u68b0\u529b\u91cf\u5668\u68b0\uff0c\u91dd\u5c0d\u5168\u8eab\u4e3b\u8981\u808c\u7fa4\u9032\u884c\u8a13\u7df4\uff0c\u5982\u80f8\u808c\u3001\u80cc\u808c\u3001\u817f\u90e8\u3001\u80a9\u90e8\u7b49\u3002 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